Your Best Body Workout – 2011 – Week 16 – Day 2

“The Athlete” by Howard Schartz and Beverly Ornstein

Welcome to Week 16 – Workout 2.

In this phase, we’re making 2 changes:

  1. Eliminating the supersets
  2. Changing the rep scheme, and it’s not gonna be pretty.

If you thought 8 sets of 6 reps was rough, wait until you do 12 sets of 4 reps.




Feel free to mix things up during the warm-up.
The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but as long as your muscles are getting pliable and your joints are feeling “loose”….feel free to do your own thing…as long as it gets the job done.

5 Minutes of the following 4 Mobility Exercises:


1. Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction


2.  Rolling Like A Ball

3. Shin Box

4.  Lateral Lunges


5 Minutes of the following Muscle Warm-Up Exercises

I am going to list a bunch of exercises. You choose which ones you want to do….remembering that the goal is to warm up the muscles and make them pliable and ready to handle the following workout

  • 1 Arm Swing Snatch – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
  • Bodyweight Squat
  • Step-Ups
  • Burpees
  • Push – Ups
  • BW Rows
  • Jumping Chins
  • Shuffle Lunges


The HH Quasi Bodybuilder/Athlete/Freak of Nature Workout ver 1.0

Instead of 3 supersets of 2 exercises for a total of 6 exercises, we’re keeping it very simple this time.

  • 1 exercise at a time…no supersets
  • 12 sets per exercise
  • 4 reps per set
  • 15 seconds rest between sets
  • Choose a weight that will challenge you to just get the 4th rep on the last set
  • If you make 4 reps on set #12, increase the weight a little bit the following week
  • Perform the “work” part of each exercise as quickly and powerfully as possible
  • I recommend that when you feel like you’re running out of gas that you do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats)

This will get your nervous system all charged up and help you perform better on the work set.


Exercise #1

Standard Pull-Ups, Chin-Ups or Pulldowns

  • 12 sets
  • 4 reps per set
  • 15 seconds rest between sets
  • Remember – in Pull-Ups, your palms face away from you & in Chins, your palms face towards you
  • BW or BW + extra weight for the freaky strong amongst us

For the neural activation warm-up exercise, I would recommend Explosive Band Pulldowns or Jumping Chins

Exercise #2

Skullcrushers or Dips

  • 12 sets
  • 4 reps per set
  • 15 seconds rest between sets
  • Dumbbells/Barbell, Bodyweight or BW + extra weight for the freaky strong amongst us

For the neural activation warm-up exercise, I would recommend 5 reps of Explosive Close Grip Push-Ups


Exercise #3 – Your Choice of Core/Ab Exercise

  • 12 sets
  • Max reps per set
  • 15 seconds rest between sets
  • Planks or Crunches or Pikes or Ab Wheel Roll-Outs



Stretching – minimum 10 minutes

Focus on the muscles you just worked, plus the ones that are tight on just about everyone….hip flexors, calves, hamstrings, chest, neck & traps



  • All 3 workouts will be posted on Monday, Tuesday & Wednesday.

If you’re interested in gaining some size, perform each of these workouts 2x per week
It all depends on your goals

Instead of repeating these workouts, you can perform them a single time only – Mon, Wed, Fri and perform some other exercise on Tues, Thurs, Sat.
For example:
  • you can perform Neural Recharge workouts on Tues/Thurs/Sat –Here is a sample workout
  • If you want to improve your cardio, do cardio
  • If you want to improve your flexibility, take some yoga classes or stretch
  • If you want to have fun while exercising, take a class, play a sport, etc…
  • Or, mix & match

You can also rest on those off days. These 3 workouts are pretty intense and will do a lot on their own.


All of the Best Body workouts are available here.